Preparing Your Body For Golfing
In any sport getting your warm up right is vital to preventing injury and enjoying your fitness program. A key part of any warm-up routine is dynamic stretching, something a lot of people forget to do before they exercise.
Dynamic stretching before a game of golf is particularly important because your back, shoulders, arms and legs are all at risk of being injured if you don’t take the correct precautions to prepare them for the motions. Here are a few simple stretches that you can do to protect your muscles and improve your game of golf.
Getting The Most From Your Warm-Up Routine
The best way to ensure a proper warm up is to opt for a head-to-toe approach to stretching, followed by a quick aerobic session to get your pulse rate up and boost your metabolism. Hold each stretch for 15 to 20 seconds and avoid stretching beyond the point of pain. Stretch one side of your body and then the other. Repeat all the stretches three or four times before beginning your game of golf.
If you’re worried about injury from exercising then make an appointment with your chiropractor before hitting the links and they will help assess your overall fitness and ability to exercise.
Neck and Back
Lateral Neck Stretch – look straight ahead and cock your head to the left as though you were touching your left ear to your shoulder. Repeat on the right side. Remember not to cheat by lifting your shoulder to meet your ear!
Lateral Back Stretch – hold a club over your head with both hands. Keeping your pelvis steady, stretch as far as you can to the left. Hold and repeat on the right side.
Toe Touch – This stretch is really simple, but there is a huge degree of variation between how far people can stretch, so don’t worry if you can’t touch your toes. Standing with your feet shoulder width apart bend slowly and get as close as you can to touching your toes.
Hamstring Stretch – stand upright and place your left foot on a bench or on your golf cart. Bend forward at the waist whilst keeping your back straight. Hold and repeat with the right leg.
Quads Stretch – imagine you’ve stepped in something and you’re checking the bottom of your shoe. Standing with your feet close together, grab your left foot and bring it back until your heel touches your bottom. Hold and repeat with the right foot.
Shoulders and Chest
Anterior Shoulder and Chest Stretch – hold a mid-weight club with both hands behind your back with your elbows extended. Stick out your chest and raise the club away from your body and hold.
Forearms and Wrists
Hold your left arm out in front of you keeping your elbow locked straight. Take your right hand and flex your left hand and wrist down as far as it will go. Hold and repeat with your right arm using your left hand to help you flex further.